Your 7-day fitness and meal plan

Print

Share

If you're reading this, it means you're ready to get started in leading a healthier lifestyle. Congratulations! We've put together this 7-day fitness and diet guide for you. Our objective? Guide you to real progress with easy to follow advice on how to improve your health, lose weight and get more out of life. If you're just starting out, it's okay to take these steps at your own pace – just increase the intensity of the workouts once you've settled into the routine.

Let's get started!

Day 1:
Exercise for the day:
Here's something to think about the next time you want to cab it to a nearby destination: Did you know that walking is a great way to burn fat? If it's the weekend, then get your morning going with 20-30 minutes of brisk walking, and finish it off with as many push-ups as you can do till you're tired. End of the workday? Then, rather than taking the lift, walk up the stairs to your apartment.

Breakfast:
You can phase out that afternoon curry puff from your diet but don't skip breakfast. You need it to kick-start your metabolism and burn those calories you want to lose. Start your day off with two slices of wholewheat or multigrain bread; half an avocado and some canned tuna; a piece of fruit; unsweetened or lightly sweetened coffee or tea.

Lunch:
Want to avoid falling into a food coma at work? Instead of that plate of char kway teow, opt for something light such as fish soup. Pair it with rice noodles or rice, and ask the hawker to throw in some extra vegetables. Finish off your meal with a piece of fruit.

Dinner:
You're almost done for the day. Treat yourself to a plate of braised chicken or fish and your choice of carbs. Don't forget your veggies (feel free to double the portions) and give your fibre intake a boost with your favourite fruit.

Day 2:
Exercise for the day:
Here's a great way to tone your stomach: Do one minute of jumping jacks followed by one minute of squats. Do this for 16-20 minutes.

Breakfast:
Do you know why some people call avocado the world's best superfruit? It's chock-full of vitamins, contains more fibre than any other fruit and is the only one that contains heart-healthy monounsaturated fat. Basically, this is one fruit that really keeps the doctor away. Today, have half an avocado with two half-boiled eggs, two slices of whole-wheat or multigrain bread; and a cup of unsweetened or lightly sweetened coffee or tea.

Lunch:
Keep things light with a non-dairy soup and a bread roll. Round it off with a handful of carrot, celery and cucumber sticks, or your favourite fruit.

Dinner:
Load up on Omega-3 with some pan-seared salmon. Don't forget your veggies (to get the most nutrients out of them, opt to have them lightly steamed). And for dessert, how about a pot of natural yoghurt topped with fruit?

Day 3:
Exercise for the day:
You're almost halfway there! Get your metabolism going by skipping rope for 15 minutes, followed by 30 crunches. End by doing as many push-ups as you can until you're tired.

Breakfast:
Tired of soft and hard-boiled eggs? Have a two-egg omelette instead. Feel free to experiment with the fillings (tuna and red pepper; spinach; goat cheese and tomatoes are all good options). Pair it with one slice of wholewheat or multigrain bread and a cup of unsweetened or lightly sweetened coffee or tea.

Lunch:
Who says hawker food has to be unhealthy? Packed with veggies, nuts and tofu, thunder tea rice gives you all the vitamins and nutrients you need from the three major food groups. Round things off with a portion of popiah and a piece of fruit.

Dinner:
Fan of pasta? You can still get your fix without blowing your diet. Instead of the usual variety, opt for wholewheat pasta. Then cook it aglio olio style – tossed with olive oil, minced garlic, chilli flakes, and a handful of prawns. Don't forget to eat your fruit for dessert!

Day 4:
Exercise for the day:
Sitting at your office desk all day can cause your muscles to cramp. Stretching is a good way to loosen them up and improve blood circulation. Activities such as tai chi, yoga and pilates are great ways of loosening them up as well as relaxing your mind and body. Do one of them for 45 to 60 minutes.

Breakfast:
Give yourself an energy and fibre boost with a bowl of wholegrain cereal and low-fat milk. Throw in a tub of yoghurt topped with a handful of berries; and finish with a cup of unsweetened or lightly sweetened coffee or tea.

Lunch:
Go green today with a large salad topped with lean protein such as tuna, chicken, salmon or eggs. Go easy on the dressing – a little can go a long way! Ideal choices would be anything containing monounsaturated fats such as olive or canola oil (avoid low-fat dressings as they contain a lot of sugar and additives). Complete your meal with a piece of fruit and a square of dark chocolate (look for those with a cocoa content of at least 60%).

Dinner:
Get your protein fix with a grilled or roasted chicken thigh (remember to remove the skin). Serve with two portions of lightly steamed vegetables.

Day 5:
Exercise for the day:
You're making good progress – give yourself a pat on the back! Walk briskly or jog for 30 to 45 minutes. Make sure you pick the right kind of running shoe for the surface you're running on. Follow your run with 50 crunches. End your session with as many push-ups as you can do till you're tired.

Breakfast:
Treat yourself to a healthier version of the infamous 'Elvis' sandwich: toast two slices of wholewheat or multigrain bread and sandwich them with a layer of peanut butter and sliced bananas. Yum! Enjoy with a cup of lightly sweetened coffee or tea.

Lunch:
Tired of salad? Indian cuisine has lots of delicious and healthy vegetarian options for you to choose from. Our pick: plain thosai, dosa or chapatti with dhal accompanied with chana (chickpea) masala. Alternately, have a handful of carrot, celery and cucumber sticks and a piece of fruit.

Dinner:
Staying home tonight? You can't go wrong with a stir-fry. Pair your green leafy vegetables with some lean protein such as beef or chicken, and serve it with rice or rice noodles. Chase it down with a glass of freshly squeezed juice.

Day 6:
Exercise for the day:
We're almost there! Today, let's continue toning our core. Do one minute of squats, followed by one minute of burpees and one minute of holding the plank position. Repeat for 18 minutes.

Breakfast:
Treat yourself to a healthy parfait: put your wholegrain cereal in a serving glass and top it with yoghurt and some berries (or your favourite fruit). Enjoy a cup of unsweetened or lightly sweetened coffee or tea.

Lunch:
Keep things light with a bowl of fish or chicken porridge and a serving of lightly steamed vegetables or a small green salad on the side.

Dinner:
Spice things up with some sour and spicy tom yum soup chased down with a serving of rice, stir-fried or steamed vegetables. Don't forget your fruit!

Day 7:
Exercise for the day:
Let's kick things up a notch with a high-intensity workout. Pick one of these activities – sprints, jumping jacks or squats – and perform them at high speed for 30 seconds. Stop and rest for 30 seconds. Continue this pattern of exercising and resting for another 5 minutes. Finish with as many push-ups as you can do till you're tired.

Lunch:
Time to make yourself a sandwich: layer two slices of wholemeal or multigrain bread with your choice of roast chicken breast, smoked salmon, lean roast beef or vegetables. For an added kick, season it with sambal (chilli helps burn fat and raise your metabolism). Enjoy with a bowl of non-dairy soup and a piece of fruit.

Dinner:
Well done! You've reached the end of the seven-week plan. Now, how about giving yourself a treat? If you're in the mood for Japanese or Korean food, why not opt for a hearty and healthy seafood hotpot? If you've still got room for dessert, go ahead and indulge in a piece of dark chocolate or a tub of yoghurt topped with your favourite fruit.

By the end of a week you will feel better, ready to enjoy living more healthily and with renewed energy.